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BASIS OF STRENGTH
TRAINING IN ROWING
General preparation

(Mobility, flexibility and connective tissue development)

Maximal strength development

Transformation to sport specificity

(Development of muscle endurance and power)

Jarek Mestu

Sports Scientist (PhD),

Ex rower and rowing coach,
Rowing Academy Scientist

Maintenance of maximal strength

Overview
Rowing is probably the best example of the strength-endurance type of sport and best
rowers are characterized by the ability to develop unusual force and power at low
contraction velocities.
During the rowing race, a world class rower is able to apply approximately 600-900W per
stroke (recovery phase excluded) and may reach as high as 800-1200 W during the start
phase.
Table 1. Peak force, peak power, average power per stroke (recovery phase excluded) and average
power during 2000 meter rowing race in the single scull.

Time
(s, min)

Peak force
(N)

Peak power
(W)

Start

0 10

1000 1500

spurt

10 60

Start
phase
Race
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2500 3000

600 700

600 800

1400 2800

700 1000

450 - 600

15

500 700

1000 1600

600 900

350 450

56

600 - 700

1300 - 1800

750 1000

400 500

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Final

Average
power (W)

Average
power per
stroke (W)
800 1200

How strong are rowers?

As body size and mass are performance related factors in rowing, successful rowers are
significantly bigger compared to regular population and the same trend can be seen
between international rowers and less successful rowers. Therefore, the one repetition
maximum (1RM) is presented as RM ratio to body weight (BW) (McNeely, 2005).
Table 2. VO2max and one repetition maximums of different strength exercises relative to bodyweight
in elite rowers.

Parameter

Males

Females

U23

Elite

U23

Elite

5.5-6.0

Over 6.0

3.5-4.0

Over 4.0

Bench row

0.9

1.3

0.8

1.2

Dead lift

1.3

1.9

1.1

1.6

Back squat

1.3

1.9

1.1

1.6

VO2max
(L/min)

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However, it must be considered that maximal strength tests are very poorly correlated to
actual performance in rowers. Therefore, the target of training should not be the
development of the maximal strength values per se, but rather the ability to sustain high
power throughout the 2000 m race. High values of maximal strength should be the
consequence.
One of the proposed methods of strength development should be as follows (Babraj &
Volianitis, 2007) :
General preparation

(Mobility, flexibility and connective tissue development)

Maximal strength development

Transformation to sport specificity

(Development of muscle endurance and power)

Maintenance of maximal strength

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References and suggested reading

Babraj ZB, Volianitis S. Training. In: Rowing, edited by N. Secher and S. Volianitis.
Blackwell Publishing, 2007.
McNeely E. Building strength. In: Rowing Faster, edited by V. Nolte. Human Kinetics,
2005.
Lawton TE, Cronin JB, McGuigan MR. Strength testing and training of rowers. A
review. Sports Medicine 2011; 41: 413-432.

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More related reading

Strength and conditioning practices in rowing (research)

Strength training vs resisted rowing (research)

Recovery for sprint rowing performance after high intensity strength

training
(research)

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